Food for Depression & Brain Fog

How I Discovered the Food-Mood Connection with My Clients (and Myself!)

Rediscovering Your Inner Spark: Food and Supplements for a Clear Mind and a Happy Soul

I want to share something I've come to understand both personally and professionally: there's an undeniable connection between what we eat and how we feel. As a therapist, I often work with people navigating the challenges of depression and brain fog. And something that has continued to come up with them time and time again is the impact that food can have on their mental and emotional well-being.

After years in crisis response and relying on sugar-fueled adrenaline, I realized I needed a different approach, a more sustained and wholesome approach. It’s all part of that mind and body connection. The same is true for everyone. That realization sparked a desire to understand how nutrition could be a powerful tool for healing and enhancing overall wellness.

But it's more than that too.

I started digging deeper into nutrition. And what I learned was nothing short of life-changing. That has changed my relationship with my client, and the way I practice therapy.

So, If you're seeking a path towards greater clarity and emotional balance, it begins with making conscious food choices. I'll share a few important ideas in my opinion, as starting points to consider.

The Foundations of a Brain-Nourishing Diet

• Omega-3 Rich Foods:

  • Foods: Fatty fish (salmon, sardines, mackerel). Remember that incorporating these regularly supports brain function, reduces inflammation, and contributes to a more positive mood.

• Leafy Green Vegetables:

  • Foods: Spinach, kale, collard greens, and other leafy greens. These are essential for providing the vitamins, minerals, and antioxidants that help protect the brain.

• Magnesium-Packed Choices:

  • Foods: Almonds, walnuts, pumpkin seeds, flaxseeds, sesame seeds. Enjoy these as wholesome snacks or as additions to your meals. They help regulate stress responses and encourage relaxation.

Recipes That Nourish Body and Soul

1. Omega-Rich Delight:

Blend of Salmon and Quinoa, sprinkled with chia and sesame seeds.

Omega 3s are known for reducing anxiety, promoting balance and relaxation.

2. Supercharged Green Smoothie

Kale with Greek Yogurt, with topping from your favorite fruits, and almonds for an added crunch

Yogurt has probiotics that promote gut health, while almond is a great source for fiber and helps with digesting food

3. Veggie Sesame Boost: . Sauté a variety of colorful vegetables, top it of with tofu or shrimp, and drizzle sesame oils.

The variety of nutrients and the light Sesame oil add a light but impactful flavor, and is very nutritious for you.

When food choices and supplements combined, it leads to great result.

Boost Your Brain Power: Recommended Products

Sometimes, even with the best intentions, it can be challenging to get all the nutrients you need through food alone. Here are a few carefully selected products to consider supplementing your diet:

• Almonds: For a convenient and nutritious snack, grab a bag of raw, unsalted almonds. Shop now for a healthy and delicious snack!

• Walnuts: Incorporate walnuts into your diet for their omega-3 fatty acids and antioxidant properties. Discover the goodness of walnuts – purchase today!

• Pumpkin Seeds: Rich in magnesium and zinc, pumpkin seeds make a satisfying and brain-boosting snack. Enjoy the benefits of pumpkin seeds - shop now!

• Sesame Oil: Add a touch of flavor and antioxidants to your cooking with high-quality sesame oil. Elevate your culinary creations with sesame oil. Shop now!

• Magnesium Supplement: If you suspect you may be deficient in magnesium, consider a magnesium supplement (such as magnesium glycinate) to support relaxation and stress reduction. Find the right Magnesium Supplement. Shop now!

• Omega-3 Supplement: Support your brain health with a high-quality omega-3 supplement derived from fish oil or algae. Discover the best Omega-3 supplements and shop now!

It all starts with recognizing the connection between how you feel and what you're eating. However, you do not have to limit yourself to foods only and might support yourself with different nutritions, in form of supplements. Remember that there is no one size fits all approach and experimenting to learn what foods best nourish your body and spirit is essential. Take the time and let that be a part of your healing. This and lifestyle changes will yield better results for you then prescription pills. You are in control of your life.

You have the power to create a life filled with clarity, joy, and vitality.

Kindly,

Alexandra